npx wrote:I use it as a backoff exercise to work my joints in my shoulders nothing to build mass more to prevent injuries.

I think that exercise is more likely to cause injury.

Yeah on higher weights, but since I do It as a backoffset with low weight no worries and i don't push it to the max either. It is also done last in the program so my shoulders are really warm. But of course this is the bar movement that causes shoulder injuries so there is a risk. Thanks for the input and there is nice to see that there is someone more than Phil that reads my diary.

We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

Comments: The road is not finished but hopefully I will be able to finish it tomorrow. As I said earlier no legs this weeks since the digging killed me enough. Next workout probably Tuesday. Also next week is a new program which I think I am gonna do myself. Basicly a 5x5 program 3 days a week.

Thinking about doingA: Bench and Row + some more.B: Deadlift and SquatC: Pull ups and Seated Shoulder Press + Some more

5x5 on the 6 main exercises and something less demanding maybe 2x6 on the assistant exercises. If anyone wanna suggest another good 5x5 program feel free to do that. But I probably want my work sets to be lower or equal to 12 each workout.

We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

I took a look at Bills program, both the intermideate and the advanced. The intermediate was just to much squat I am usually sore 1 week after doing squats so doing it 3 times a week will never work for "me". The advanced version looks more what I am after but there the Monday workout is more or less just squats and that sounds boring. Also there is squats all three days and that won't work for me, I think it sucks to do squats once a week and three times a week will probably make me wanna quit the gym.

Well squats and deadlifts on the same day is not an issue once you got used to it, sure I can probably push the second exercise more if it would be on another day but then I probably will be sore after the deadlifts or squats that I did earlier the same week. But one of the biggest reasons to have squats and deadlifts on the same day is that I hate those exercises because they are so good damn heavy. If I am only having one boring day at the gym each week it is more likely that I will do that workout. I also want to take it easy on the deadlifts because if I focus on them to much I usually increase the weight to quick and my technique start to suck. This will probably just give me an injury for a week or for life and I will never compete or something like that so I will just not concentrate that much on the squats and the deadlifts.

This was a shitload of words why I am lazy and think squats and deadlift are boring. I will never remove them in the long run because they are the most complete exercises that a person can do in the gym. It just that I don't enjoy them because they are so damn heavy.

We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

And an update, seems like all the crazy digging I did last week caused me an injury. My left hand is swollen and can't really bend my fingers. So if it's not better until tomorrows training I will have to figure out something else this week.

We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

Comments: Was a little bit afraid since I had problem with my hands this weekend. But this exercises went well and hopefully they are fully recovered until Thursday so I can do deadlifts. The weights I choose was pretty much spot on I had to struggle with the last repetitions on the last to sets in both exercises so I am looking forward to next weeks increase.

We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.